13 100-Calorie Snack Ideas

Registered dietitian Cara Stewart, RD, provides some quick snack ideas - all under 100 calories. 

Pre-packaged 100-calorie snacks may seem like a wise option to control calories, but despite the low calorie count, they are often highly processed foods that contain some less than healthy ingredients. While they may satisfy a craving for something salty or sweet, they don’t contain protein or fiber to sustain energy levels and keep you feeling satisfied. Enjoy some of these quick and easy 100-calorie snacks to fuel you through your day.

• 14 almonds
• 2 cups air-popped popcorn with 1 Tablespoon Parmesan cheese
• ½ baseball-sized apple sliced with 1 Laughing Cow cheese
• 10 baby carrots with 2 Tablespoons of hummus
• 1 cup frozen grapes
• 22 pistachios
• 1 slice whole wheat bread topped with 2 thin slices deli turkey, 1 tsp mustard
• 1 brown rice cake topped with ¼ mashed avocado
• 1 brown rice cake topped with 2 teaspoons of almond or peanut butter
• 10 large strawberries with 1 Tablespoon of goat cheese
• 1 slice of whole wheat bread topped with 2 scrambled egg whites
• Pumpkin yogurt :
• Mix ½ cup nonfat plain Greek yogurt + ¼ cup pumpkin puree + ¼ teaspoon vanilla extract + cinnamon or pumpkin pie spice. Sweeten with no-calorie sweetener of choice.
• Bean salad:
• Combine 1/3 cup cooked beans of choice + ¼ cup diced tomatoes + 1 tablespoon of sliced green onion + a squeeze of lemon juice.

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Ready To Go Nuts? 6 Tips for Adding Nuts to a Healthy Diet

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, explains the health benefits of nuts and provides tips for incorporating them in a healthy diet. 

They say good things come in small packages and nuts are no exception. Filled with protein, fiber, phytonutrients and antioxidants, nuts pack lots of good things into a small, convenient and healthy package. They keep you satisfied, help curb unintended grazing and have powerful cancer-fighting properties.

Previously shunned by healthy dieters because of their high fat content, it turns out that nuts actually contain heart-healthy mono- and poly-unsaturated fat, which has been shown to lower LDL or “bad” cholesterol levels.

In addition to being healthy, nuts are inexpensive and have a long shelf-life, which makes them perfect for throwing in your purse or briefcase when you’re on the go.

Before going nuts with nuts, check out the following tips to incorporating them into a healthy diet:

Control portions
Nuts are high in calories, so moderation is key. Limit serving size to one to two ounces per day. 

Use nuts as a substitute
Instead of simply adding nuts to your diet, use them to replace foods that are high in saturated fats like meat, or contain empty calories.

Always read the nutrition label
Look for items with nutrition labels that say “dry-roasted” or “raw” and avoid those that just say “roasted.” Roasted nuts often contain added oils. Also, choose unsalted nut varieties.

Love the nutty flavor? Try nut butters
There are a variety of nut butter options available today including peanut, almond and cashew. Before making your purchase, make sure the nut butter does not include added ingredients like sugar or hydrogenated fat.

Store properly 
If you’re buying a large bag of nuts, store them in the freezer for maximum freshness and to aid in portion control.

Chop or grind nuts as an add-in or topping
Add nuts to yogurt, oatmeal, salad or stir-fry to infuse them with the nutty flavor while keeping portions in check. You can also mix nuts with herbs to use as a crunchy coating for fish or chicken. Sound good? Check out this healthy recipe for almond encrusted tilapia.


- Cara Stewart, RD, LDN

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Asian-Inspired Sesame-Miso Cucumber Salad

It’s the perfect way to kick off the summer – refreshing, tangy and good for your waistline, too. Made with miso, a thick soybean paste that has a salty, slightly sweet flavor, and sesame seeds, which are high in protein and omega 6 fatty acids, sesame-miso cucumber salad makes the perfect summer side dish. You can find miso in the refrigerated section of your supermarket.

And the best part? This Asian-inspired dish only takes 20 minutes to prepare from start to finish.

Nutritional Information:
Amount per serving

• Calories: 60
• Fat: 2.7 g
• Saturated fat: 0.2 g
• Monounsaturated fat: 0.6 g
• Polyunsaturated fat: 0.7 g
• Protein: 1.9 g
• Carbohydrate: 7.2 g
• Fiber: 1.6 g
• Cholesterol: 0.0 mg
• Iron: 3.8 mg
• Sodium: 182 mg
• Calcium: 12 mg

Ingredients:

• 1 1/2 tablespoons sesame seeds, toasted
• 2 tablespoons white miso (soybean paste) or low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey
• 1 tablespoon hot water
• 1 teaspoon crushed red pepper
• 2 teaspoons dark sesame oil
• 4 cups thinly sliced seeded cucumber

Preparation:

1. Combine first 7 ingredients in a large bowl, stirring with a whisk.
2. Add cucumber; toss to coat.

Total preparation time is 20 minutes.

This recipe is courtesy of Maureen Callahan, Cooking Light (May 2011).

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Crispy, Crave-worthy and Low-Calorie: Kale Chips Recipe

You know those days when carrots or low-fat yogurt just won’t cut it and you need a snack with a satisfying crunch? Fear not, there’s no need to resort to potato chips. Instead, try this recipe for kale chips. They’re low-calorie, filled with powerful antioxidants, a good source of calcium, fiber and vitamins A and C and they’re oven-baked, not fried. Sound too good to be true? Give them a try and you’ll be raving, too.

Ingredients:

• One bunch of kale, any type, rinsed and dried
• 2 to 3 tsp olive oil
• Salt or soy sauce, to taste
• Seasonings of choice - try chili flakes, paprika, garlic powder or Parmesan cheese*

Directions:

1. Preheat oven to 375 degrees.
2. Remove the kale leaves from the tough end and inner stems. Cut longer leaves in half or bite-size pieces. 
3. Place kale pieces in large bowl and toss in about 1 teaspoon of olive oil. The kale leaves only need to be lightly coated with oil. Too much oil makes the chips limp and greasy. If more oil is needed, add about 1 teaspoon at a time. Sprinkle in salt or soy sauce and seasonings of choice.
4. Put the kale pieces in a single layer in a baking sheet lined with parchment paper for easier cleaning. 
5. Bake for 12-15 minutes or until crisp.  Toss halfway through for more even baking. Watch carefully as they can burn easily.

Nutrition Information: Amount per serving

• Calories: 47
• Total Fat: 1.5 g
• Total Carbohydrate: 6 g
• Protein: 2 g
• Fiber: 2 g

This recipe yields 10 servings (5 large chips).

*Adding Parmesan cheese increases calorie and fat content.

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Healthy Bites for People on the Go: Meal and Snack Bars

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, explains the nutritional value of meal and snack bars and provides a guide for making healthy selections. 

It can be hard to fit healthy eating into a busy lifestyle. Between work, family, social obligations and more, sometimes it feels like there’s not enough time to prepare or sit down for a healthy, balanced or home-cooked meal.

But a shortage of time does not mean you have to sacrifice your commitment to healthy eating!

In fact, snack and meal replacement bars are perfect items to stock up on for those moments when you’re strapped for time and need a healthy bite to eat. They are easy, convenient, portable and if you make smart choices, they can be healthy, too.

From breakfast bars to granola bars to energy bars and protein bars, it’s hard to know which variety is the best, most healthful choice. The wide variety of bars on the market can make selection overwhelming and it doesn’t help that many bars masquerade as healthy despite being packed with sugar and fat.

Use this guide to find a healthy snack or meal replacement bar for the next time your stomach is grumbling but you’re on the way out the door.

Meal Replacement Bars
These bars are ideal when you’re in a rush and otherwise would skip a meal. Look for the following nutritional requirements per serving when making a selection:

• 200 to 300 calories
• At least 15 grams of protein
• At least 5 grams of fiber
• Less than 20 grams of sugar (Less than 10 grams of sugar for people who had gastric bypass surgery)
• Less than 10 grams of total fat
• Less than 2.5 grams of saturated fat

Snack Bars
Snack bars are great for quenching hunger between meals or as fuel before a workout. Make sure that your snack bar contains the following nutritional requirements per serving:

• 150 to 200 calories
• At least 5 grams of protein
• At least 3 grams of fiber
• Less than 15 grams of sugar
• Less than 7 grams of total fat
• Less than 2 grams of saturated fat

These general considerations are helpful to keep in mind when deciding which meal or snack bars to purchase:

• Bars that are low in carbohydrates are generally low in fiber or high in fat, especially saturated fat. Be careful that you’re not trading one unhealthy nutrient for another.
• Some bars, especially those that are low in sugar and carbohydrates, contain sugar alcohols, which can cause bloating, gas and diarrhea.  
• Bars that contain fruit naturally have more sugar. With fruit bars, you can be more flexible with the sugar content per serving.
• Pay attention to flavor and consistency. Make sure that you actually enjoy the taste of the bar!

Snack and meal bars made specifically for people who have had bariatric surgery are available on the following websites:

• BariatricAdvantage.com
• BariatricChoice.com
• BariatricEating.com
• DoctorsBestWeightLoss.com

- Cara Stewart, RD, LDN

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Tips for Healthy Holiday Eating After Weight Loss Surgery

Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, provides tips for managing your post-surgical diet during the holidays.

There is no getting around it. Food is a central part of the holiday season. Whether you’re enjoying holiday food with friends and family or inundated with unhealthy treats at the office, it is hard to maintain your healthy eating goals over the holiday season, but it is possible.

These tips can help you stay on track with your post-surgical diet and lifestyle changes while still allowing you to enjoy the holiday festivities.

Don’t skip meals
Always make time for breakfast, lunch and dinner. Going long stretches without eating can lead to eating too much or too quickly and cause nausea or vomiting in people who have had weight loss surgery. It can also result in unhealthy food choices due to overwhelming hunger.

Be selective about food choice
Resist the temptation to try foods that are high in sugar and fat. After gastric bypass surgery, fatty and sugary foods can cause “dumping syndrome,” resulting in severe abdominal pain and cramping, diarrhea, nausea and vomiting. Instead, choose low-calorie party foods such as raw vegetables, fruit with yogurt dip or boiled shrimp with lemon or cocktail sauce.

Stay well hydrated
Stay hydrated by drinking water and low-calorie beverages. Avoid alcoholic beverages and try to separate eating and drinking by 30 minutes.

Keep a food diary
Research* shows that recording what you eat helps you stay on track during the holidays. It also helps you meet your protein and fluid goals. Take a minute each night to record your food and fluid intake for the day.

Click here for more healthy eating tips for you and your family.

- Karen Buzby, RD, LDN


*Cornett R, Akers J, Salva J, Zoellner J, Davy B. Daily self-monitoring during the winter holiday period: a feasible strategy for holiday weight maintenance. SCAN’s PULSE. Fall 2011, Vol 5, No 4: 1 – 6.

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The Essential Kitchen Tools, Utensils and Appliances for Successful Weight Loss

Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, discusses kitchen tools that can help you eat healthier and lose weight.
Whether you’re trying to lose weight or recovering from weight loss surgery, healthy meal preparation is critical for weight loss.  Follow these recommendations to make sure your kitchen is set up with the right appliances and utensils to help you successfully shed the pounds.

Use the right utensils

• Measuring spoons: The tablespoon is useful for portion control and the ¼-, ½- and 1-teaspoon measurements are commonly used in recipes.
• Measuring cups: The ¼-, ⅓-, ½-, and 1-cup measurements are frequently used for solids, and an 8-ounce glass or clear plastic measuring cup works best for liquids.
• Food scale: A scale is helpful to weight meat, poultry and fish for portion control

Slow the pace of eating

• Mini or baby spoon and fork: The small surface area of small utensils reduces consumption by making bites smaller.
• Tea cup saucer: The bigger the plate, the bigger the serving. A smaller plate size often means eating less. 
• Cup warmer: Place a cup warmer under a ceramic plate to keep food hot so you don’t feel rushed when you eat.
• Egg or kitchen timer: Use the timer to slow down the pace your meals and to remind you to drink plenty of water.  

Use storage items to keep healthy meals on hand and promote small portions

• Insulated, reusable water bottle and brush: A portable beverage container allows you to keep your protein drink or beverage with you at all times. The brush is useful for cleaning your container.
• Small non-stick frying pan and ceramic baking container: The small size helps you regulate portion size.
• Extra small, reusable, plastic storage containers: Use the environment-friendly containers to store lunches and on-the-go snacks in the refrigerator and freezer.

Handy kitchen gadgets and countertop appliances make healthy meal preparation easier

• Meat thermometer: The thermometer allows you to ensure that entrées are cooked appropriately to help avoid food-borne illness.
• Vegetable peeler: A peeler removes tough skin from produce such as potatoes.
• Blender: Helpful for making protein drinks and low-calorie smoothies, you can choose a counter-top blender, hand-held stick blender, wire whisk or shaker.
• Food processor: A food processor is a kitchen essential during the pureed food phase of the post-surgical diet.

- Karen Buzby, RD, LDN

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Convenient and Healthy, Too! Finding Diet-Friendly Frozen Food

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, provides tips for finding healthy frozen food.

Although it gets a bad rap, the supermarket’s freezer section is actually brimming with time-saving, nutritious food choices: as long as you know what to look for on the label.  By learning about healthy frozen foods, you can stock up on diet-friendly options to have on hand when you do not have time to cook.

Produce – Frozen fruits and vegetables are often more nutritious than fresh produce because they are frozen shortly after harvesting, preserving nutrients.

• Vegetables: Look for plain frozen vegetables without added butter, cheese or sauce.  Heat them in the microwave for a quick side dish or tasty addition to your favorite soup or casserole.
• Fruits: Look for products without added syrup or sugar.  Add frozen fruit to yogurt, smoothies and cereal or eat them straight from the freezer as a snack.

Frozen meals – Although they typically do not taste like a fresh, homemade dish, frozen meals can be helpful for those times when you do not have the time or energy to cook.  Choose products with no more than 3.5 grams of fat per 100 calories and 600 mg of sodium or less.  Make sure the frozen entrée has at least 4 grams of fiber and 15 grams of protein to keep you satisfied.  Reliable brand options include Kashi, Lean Cuisine, Healthy Choice and Smart Ones. 

Waffles – Choose 100 percent whole grain varieties.  The first ingredient listed on the label should be whole wheat flour.

Pizza – Choose a pizza product with a thin, whole wheat crust if possible.  Avoid high-fat toppings like pepperoni and sausage. Opt for vegetable toppings or get a plain pizza and top it with your own favorite vegetables at home. 

Desserts –Choose pre-portioned novelty ice creams with 150 calories or less, like Skinny Cow or Weight Watchers varieties. Sugar-free or 100 percent fruit popsicles are also good options.

Vegetarian – There are several options for vegetarian burgers, patties and sausages.  Choose varieties with 300 mg of sodium or less per serving.

- Cara Stewart, RD, LDN

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Tips for bringing your diet on vacation

Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, offers tips for maintaining your post-surgical diet during your vacation.



Following the recommended post-operative diet after bariatric surgery is always a challenge, but it is especially difficult when traveling. By planning ahead, you can maintain good eating habits and continue to meet your nutritional goals – even on vacation.



If you are traveling by car, here are tips for healthy eating on the road:

• Pack plenty of water. If you are traveling by car, pack an insulated cooler filled with water, sugar-free beverages and protein drinks.
• Bring high-protein foods. Light yogurt, cheese, cottage cheese singles, hard-cooked eggs and individual packets of tuna or lean deli meats can be kept in the insulated cooler with ice packs or frozen water bottles to keep them cool.
• Always keep healthy snacks on-hand. Protein bars, nuts and soy crisps are easy, nutritional snack choices that also are high in protein. Fresh fruit, light fruit cups, vegetable medleys and cherry tomatoes make excellent are also great choices.
• Read the nutrition facts. Before making any purchases on the road, use the nutrition label to guide your selection and portion size to make sure you stay on track with your diet. Highway rest stops carry a variety of calorie-free beverages, but their healthy snack options are often much more limited.
• Stick to plain or simply prepared foods. When purchasing meals on the road, simple is usually best. If you have any questions about sugar content, ingredients or method of preparation, ask the restaurant for clarification. Many restaurants have brochures with nutrition information available upon request.
  
  
• Find a nearby grocery store. Once you reach your final destination find a local grocery where you can replenish your beverages and diet essentials.
• Request an in-room refrigerator. It it easier to eat healthy if you have a place to keep your healthy beverages and snacks. Also, take advantage of the complimentary ice machine to fill your beverage container or cooler when you pack up to leave.
  
  

If you are traveling by plane, here are tips for healthy eating in the air:

• Buy a calorie-free beverage after you are through the security checkpoint. The Transportation Security Administration (TSA) requires that all carry-on liquids fit inside a 3.4-ounce or smaller container that is stored in a quart-sized, clear, plastic, zip-top bag. Each passenger is limited to one zip-top bag of liquids. Purchase calorie-free beverages to bring on the flight after you have been cleared by security.
• Pack protein powder in your carry-on bag. Dense foods items like peanut butter and sugar-free preserves should be packed in your checked luggage, but carry a quick protein fix in your carry-on. Just remember to leave time for any additional screening.
• Order special in-flight meals in advance. Many airlines offer meal accommodations for passengers with specific dietary needs on long or international flights, including low-fat and sugar-free meals. Special meals need to be ordered at least 24 hours before your flight.
  
  

Regardless of your means of traveling, keeping a food diary is a foolproof way of ensuring that you meet your nutritional needs no matter how far you are from home.



It may take extra planning on your part, but it is possible to stay on-track with your diet on vacation.



Safe travels!



- Karen Buzby, RD, LDN

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Eat More to Lose More: Healthy Snacks for Weight Loss

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, explains the benefits of healthy snacking.

Don't overlook the benefits of snacking when trying to lose weight. Snacking helps you fuel up between meals and can prevent you from overeating and making unhealthy food choices. The healthiest snacks include a mix of complex carbohydrates and protein to keep you feeling full throughout the day.

In fact, many nutrition experts suggest shifting away from the traditional three-meals-a-day diet. Instead, they recommend eating small, nutritious meals every three hours or eating five to six times a day. Although it may seem counter-intuitive to weight loss, eating smaller, more frequent meals helps you maintain consistent blood sugar levels throughout the day, and prevents ravenous hunger that often leads to overeating and poor food choices.

If you are tired of your usual snacks or looking for healthier alternatives, here are a few ideas to liven up your healthy snack options:

• Celery sticks spread with one to two tablespoons of almond or peanut butter
• Fresh vegetables (i.e. carrot sticks, cherry tomatoes or fresh green beans) with two tablespoons of hummus
• One serving of whole grain crackers topped with one ounce of reduced-fat cheese and sliced green grapes
• One small apple, sliced with one tablespoon of peanut butter for dipping
• Half a cinnamon raisin, whole-grain English muffin topped with low-fat cottage cheese, no-calorie sweetener (i.e. Splenda^®, Truvia or Pure Via™) and cinnamon
• One serving Greek yogurt with fresh fruit
• One cup homemade vegetable soup
• One brown rice cake with pesto, canned salmon and diced tomatoes
• Three handfuls of air-popped popcorn seasoned with spray butter and herbs
• One brown rice cake topped with a sliced hard-boiled egg, light mayo and fresh herbs
  

- Cara Stewart, RD, LDN

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Ten Easy Ways to Start Eating Better

Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, recommends small diet and lifestyle changes for eating healthier and losing weight.

It is helpful to take a step back and assess your eating behavior to make sure you’re on a healthy track. This is particularly important both before weight loss surgery as you’re preparing for significant lifestyle changes, and after as you commit to long-term weight loss.

These simple, easy-to-implement diet and lifestyle changes can significantly improve your overall health and increase your chance for long-term weight-loss success.

1. Plan ahead. If you grab food on the go, dine out often or eat on an irregular schedule, your eating habits might be contributing to your difficulty losing, or even gaining, weight. By planning ahead, you can prepare healthy meals and snacks and avoid the common pitfalls of last-minute food choices. Make a weekly menu and write a grocery list. Be sure to include low-fat dairy, whole-grain products, lean meats, skinless poultry, fish, beans and “nature’s fast foods” - fresh fruit and vegetables.

2. Shop the perimeter of the grocery store. The healthiest food is often located around the perimeter of the grocery store. This includes fresh produce, meat, poultry, fish and dairy products. Next time you go to the grocery store, do the majority of your shopping around the perimeter and avoid the aisles, which frequently contain less nutritional items.

3. Not enough time? Shop online. If do not have sufficient time to shop frequently for fresh food, try ordering your groceries online. Some stores prepare your order in advance so it is ready to pick up when you arrive and others offer home delivery options.

4. Prepare meals at home. Make time to cook. Cooking gives you control over ingredients, preparation and portion size. When cooking, try to simplify your meals by focusing on lean protein, vegetables and salads. If you have a busy weekday schedule, prepare your meals in advance over the weekend.

5. Make time to eat at least three meals a day. Eating regularly decreases the likelihood of grabbing food on the go, making unhealthy food choices and overindulging due to extreme hunger. Carve out time in your everyday life for at least three meals every day.

6. Take your time. Sit down at a table and spend at least 20 minutes eating each meal. Eating too quickly can cause you to ignore feelings of fullness and overeat.

7. Be aware of portion size. Always look at the portion size and calories per serving listed on the nutrition facts label. In general, the more you put on your plate, the more you eat. Use a smaller plate to reduce your food intake.

8. Bring your lunch to work. Whether it is dinner leftovers, a quick tossed salad with a hard-boiled egg or a pre-prepared frozen entrée, bringing your lunch to work saves money, time and calories.

9. Drink calorie-free beverages. Drinks like juice, regular soda, alcoholic beverages, sports drinks and coffee concoctions often contain significant amounts of calories. Eliminate liquid calories that sneak into your diet by choosing diet beverages.

10. Keep a food diary. Record your intake of meals, snacks and beverages for at least one week including the portion size and meal location in a food diary. Bring the food diary with you to your surgical consultation. At the Penn Metabolic and Bariatric Surgery Program, the dietitian reviews your food diary and suggests strategies to improve your eating choices and behaviors.

- Karen Buzby, RD, LDN

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Banana Berry Smoothie: Healthy, Tasty and Easy to Make!

Homemade fruit and yogurt smoothies make a refreshing and tasty addition to your diet. They can be a healthy breakfast option or replenishing post-workout snack. Quick and easy to make, fruit and yogurt smoothies are a good source of protein and fiber. They can even be part of a post-operative liquid diet. For an extra nutritional boost, use Greek yogurt in place of regular yogurt to double the protein content without increasing the volume or calories.

Ingredients:

• 6 ounce container of fat-free plain Greek yogurt
• ½ cup frozen berries (any type, organic if possible)
• ½ frozen banana
• ½ cup skim, 1 percent or soy milk

Optional additions:

• 1 packet of no-calorie sweetener such as Splenda® or Truvia™
• Dash of cinnamon or nutmeg
• Splash of vanilla extract

Directions:

1. Put ingredients in blender and blend until smooth
2. Pour smoothie into glass or to-go cup
3. Enjoy!

The recipe produces one serving and contains 215 calories, 20 grams of protein and 3.5 grams of fiber.

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Super Foods for Supercharging Your Diet

Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, explains the nutritional value of “super foods.”

Take your pre- or post-surgical diet to the next level by incorporating these nutritious and delicious super foods in your meals. For those who have had weight loss surgery, it may be necessary to reduce portion sizes. Consult your dietician to determine the appropriate portion sizes for you.

Oatmeal – Start your day off right with oatmeal as a healthy breakfast cereal. Oatmeal is a whole grain containing soluble fiber, which has been shown to lower blood cholesterol and low density lipoprotein (LDL) in the arteries. A serving size of 1.5 cups has three grams of soluble
fiber, 225 calories and nine grams of protein.

Blueberries – Blueberries make the perfect snack or topping for salads or cereal. They are packed with phytochemicals, the disease-fighting antioxidants that are linked to heart health. Available all year long, blueberries can last up to 10 days when refrigerated. Purchase organic blueberries when possible to reduce pesticide exposure. A serving size of one cup contains 80 calories.

Beans – Add beans for extra color, flavor and protein to soups, salads, side dishes and entrees. Linked to decreased risk of certain cancers, beans contain soluble fiber, which controls cholesterol, and antioxidants. The Dietary Guidelines recommend having three cups of beans weekly. Start with a quarter of a cup daily and work your way up to the three cups recommended, allowing your system to gradually adjust to the fiber. A serving size of half a cup is approximately 110 calories and has seven grams of protein.

Almonds – Almonds are a great snack or garnish on salads, cereal, yogurt and grain dishes. They have heart-healthy mono- and polyunsaturated fatty acids, phytoserols and are rich in protein and fiber. Studies also suggest that eating almonds may help reduce LDL cholesterol. A standard serving is one ounce or 23 almonds, containing 160 calories and six grams of protein.

Salmon – Enjoy salmon for a healthy and tasty lunch or dinner. As a good source of omega-3 fatty acids, salmon reduces the risk of heart disease by lowering cholesterol levels. The American Heart Association recommends eating a four ounce portion of a fatty fish, such as salmon, twice a week. When possible, look for wild Alaskan salmon, which contains an even greater amount of omega-3 fatty acid than farmed salmon. Fresh filets should be bright orange or red with a firm texture and mild aroma. Prepare salmon by grilling, baking or poaching. A four ounce portion of salmon contains approximately 200 calories and 28 grams of protein.

- Karen Buzby, RD, LDN

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Create a Tempting Color Palette for Your Palate

Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, offers ideas for incorporating colorful, nutritious foods into your diet.

March is national nutrition month. To promote healthy nutrition, the American Dietetic Association urges people to “Eat Right with Color.” Incorporate a wide variety of colorful food in your diet ranging from fruits and vegetables to lean protein and whole grains.

Following weight loss surgery, calorie restrictions can make maintaining a nutritious and colorful diet challenging. In the early post-operative stages, the recommended diet consists mostly of high protein drinks and foods, such as lean meat, poultry, fish and low-fat dairy. As you recover from surgery, colorful fruits and vegetables can gradually be integrated into your diet to provide nutritional variety.

Try these creative ideas to add colorful food at each stage of your post-operative diet:

Full-Liquid Diet

• Vegetable juice or 100 percent fruit juice diluted with water
• Strained vegetable-based cream soup
• No sugar added whole fruit ice pops

Pureed Diet

• Unsweetened apple sauce
• Cranberry-raspberry or pomegranate apple sauce purees
• Frozen pureed squash
• Whipped baked sweet potato

Soft Diet

• Cooked vegetable such as tender broccoli florets or asparagus tips
• Soft canned fruits packed in water or light syrup, such as sliced peaches or a fruit cup
• Salsa on chicken or fish

Regular Diet

• Fresh fruits and salads
• Slices of avocado, apples or kiwi
• Baby carrots or cherry tomatoes

**Remember to remove high-fiber skin and peels from fruit and vegetables to avoid digestive problems.

- Karen Buzby, RD, LDN

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Healthy Snacking on Super Bowl Sunday

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, provides tips for healthy eating during the Super Bowl.

Are you planning to watch the Pittsburgh Steelers battle the Green Bay Packers in the Super Bowl this year? The average football fan consumes an entire day’s worth of calories during the Super Bowl game.

Avoid taking a time-out from healthy eating during the festivities by following these easy tips:

• If you are hosting a party, provide healthy foods for you and your guests to enjoy. If you are going to a party, offer to bring a healthy snack like one of those listed below.
• Use a small bowl or plate. Eating from a small plate helps limit portion sizes and reduces overall intake.
• Designate half-time as the only time to eat. Grazing during the game can lead to mindless eating.
• Avoid high calorie beverages. Drink calories can add up quickly, especially if they contain alcohol. Instead, opt for low-calorie beverages such as coffee, tea, water with lemon or sugar-free soft drinks with fresh fruit slices. For low-calorie alcoholic beverages, choose light beer or a mixed drink with a sugar-free mixer.
• If you do overindulge, stay positive and get back on track the next day.

These healthy and tasty snack ideas can help you stay on track.

• Cottage cheese and lemon pepper dip with fresh vegetables
• Whole-grain crackers and hummus
• Oven-fried chicken tenders with light ranch dip
• Baked tortilla chips with bean dip and salsa
• Thin-crust, whole-wheat pizza loaded with vegetables

Many more healthy snacks and recipes can also be found online.

- Cara Stewart, RD, LDN

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